Simple Lentil, Pumpkin and Kale Soup
User Reviews
4.0
3 reviews
Good
-
Prep Time
15 mins
-
Cook Time
15 mins
-
Total Time
47 mins
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Servings
4 people
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Calories
880 kcal
-
Course
Soup
Simple Lentil, Pumpkin and Kale Soup
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Slightly adapted from Purely Pumpkin by Allison Day, this recipe is perfect for quick and healthy lunches.
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Ingredients
- 2 Tablespoons olive oil extra virgin
- 1 medium onion diced
- 2 cloves garlic minced
- 1 pound raw pumpkin peeled, seeded and cut into 1-inch pieces
- 2 teaspoons fresh thyme leaves
- 4 cups vegetable stock or water
- 3/4 cup dried du Puy lentils or brown lentils
- 1 1/2 teaspoons fine sea salt
- 1/2 teaspoon freshly ground black pepper
- 4 packed cups shredded kale
- 1 Tablespoon red wine vinegar
- additional fresh thyme and pepitas to garnish - optional
Instructions
- In a large pot, heat olive oil gently over medium heat. Add the diced onion and saute, stirring occasionally for 2 minutes. Add the garlic and cook for an additional minute.
- Tip in the chunked pumpkin and the thyme leaves. Cook with the onion for about a minute, then pour in all of the stock.
- Rinse the lentils in a fine sieve under cold running water, then add them to the pot. Sprinkle in the salt and pepper. Bring the soup up to a boil over high heat, then reduce heat to medium-low.
- Simmer soup for 25-30 minutes, or until the pumpkin is tender and the lentils are cooked.
- Add the kale all at once, stirring well to submerge it in the broth. Pour in the vinegar. Cook the soup for another minute or two to wilt the kale. Then taste for seasoning and adjust if necessary.
- Ladle the soup into bowls and garnish with a sprinkling of thyme leaves, pepitas and a drizzle of olive oil.
Notes
- For a speedy soup, prep the pumpkin in advance and store in the refrigerator until you are ready to cook.
Nutrition Information
Show Details
Calories
880kcal
(44%)
Carbohydrates
45g
(15%)
Protein
46g
(92%)
Fat
63g
(97%)
Saturated Fat
11g
(55%)
Sodium
1825mg
(76%)
Potassium
1381mg
(39%)
Fiber
21g
(84%)
Sugar
6g
(12%)
Vitamin A
683IU
(14%)
Vitamin C
9mg
(10%)
Calcium
90mg
(9%)
Iron
14mg
(78%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 880 kcal
% Daily Value*
| Calories | 880kcal | 44% |
| Carbohydrates | 45g | 15% |
| Protein | 46g | 92% |
| Fat | 63g | 97% |
| Saturated Fat | 11g | 55% |
| Sodium | 1825mg | 76% |
| Potassium | 1381mg | 29% |
| Fiber | 21g | 84% |
| Sugar | 6g | 12% |
| Vitamin A | 683IU | 14% |
| Vitamin C | 9mg | 10% |
| Calcium | 90mg | 9% |
| Iron | 14mg | 78% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.0
3 reviews
Good
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